Grasp a barbell at shoulder width apart using an underhand grip (palms facing up) and sit down in front of a flat bench.

Kneel down and rest the back of your forearms on top of the bench so that your wrists are just off the end ofit.

Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.

Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.

Pause, and then slowly lower the barbell back to the starting position.

Repeat for desired reps.

Exercise Tips:

A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.

Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.

Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.